Mushrooms have been eaten throughout the world for thousands of years and over 2000 edible varieties are known to exist. Whilst not strictly a vegetable, mushrooms are actually fungus and appreciated for the delicious flavour and texture they bring to dishes. Mushrooms are also a nutrient powerhouse providing significant health benefits and we should try to include more of them regularly in our diet.
Most common edible mushrooms in New Zealand
The most common type of edible mushrooms you will find in our shops and supermarkets are:
White button mushrooms
White button mushrooms are the most commonly consumed mushroom variety and have a very mild flavour. They are harvested whilst small, before their gills are visible and are the same species as Portobello mushrooms. They're chosen for the firm texture they contribute to dishes.
Swiss brown or Cremini mushrooms
Swiss browns are white button mushrooms but have a brown top or cap. They are harvested later when they have grown close to 5cm in diameter and have a delicious, light nutty flavour.
Portobello mushrooms
Portobello mushrooms, also known as Portobello, are mature Swiss brown mushrooms, harvested when they've reached a 10cm diameter and their gills are fully open. Portobellos are particularly popular in Italian cuisine where their dense, rich flavour adds depth to rich pasta sauces. Portobellos are large, round and flat and can be grilled or barbecued whole. They make an excellent meat substitute and delicious vegetarian burger.
Did you know that White button, Swiss brown and Portobello are all the same species of mushroom? They are all Agaricus bisporus species but cultivated at different stages of maturity.
Porcini Mushrooms
Porcini are a meaty, juicy mushroom with a stronger flavour than other commonly available varieties. Valued for their intense flavour in soups, broths and risotto, you are most likely to find them dried, which intensifies their flavour even more.
Shiitake Mushrooms
Shiitake mushrooms are a pretty umbrella shape with a narrow stem and rounded speckled brown cap. Shiitake are widely used in Asian cuisine where they are prized for their fresh earthy, woodsy flavour and smoky aroma.
Mushroom season:
Field Portobello: Available year round
Button Market Mix Mushroom: Available year round
White Button Mushroom: Available year round
Swiss Brown Mushroom: Available year round
Oyster Mushroom: Available from October - June
Shiitake Mushroom: Available year round
Enoki Mushroom: Available from October - June
How to store mushrooms
Mushrooms continue to grow after harvesting and they can sweat in plastic packaging. They’re also affected by ultraviolet light which can deplete their vitamin D levels. Pick up a brown paper bag to store your mushrooms away from UV light and it will help absorb moisture and keep them fresher.Fresh mushrooms will typically last about a week refrigerated, before showing signs of deteriorating. If you aren't able to use them before their best before date, consider drying or freezing.
Can you freeze mushrooms?
Yes you can. Follow the preparation instructions above, slice or leave mushrooms whole, then transfer to a freezer bag, making sure to expel excess air. You can also saute the mushrooms first before freezing to preserve the flavour and texture. Mushrooms are like sponges and quickly absorb moisture. Freezing them can cause your mushrooms to become soggy, making them suitable for sauces or soups where their texture is less important.
How to prepare mushrooms
Brush mushrooms lightly or wipe clean with a paper towel to remove dirt. Never clean with water or wash them as they will become soggy. Below are some more tips on how to store, prep and serve mushrooms.
Can you eat mushrooms raw?
Yes, common store bought mushrooms can be eaten raw, but their tough cell walls can reduce nutrient absorption so it is not recommended. Mushrooms are infinitely better when cooked, as cooking releases the maximum amount of nutrients and goodness.
Cooking mushrooms to get the most health benefits
Mushrooms are such a versatile ingredient to cook with and it's so easy to add them into omelettes, stir fries and pizza toppings. We show you how to cook with mushrooms featuring some of our favourite mushroom recipes.Delicious quick dishes
Mushroom is perfect when you need a really quick dish to serve.
Mushrooms on toast
Quickly fry button mushrooms in a little olive oil or butter, season with salt and add some freshly chopped thyme or parsley. Serve on toast for the simplest, most flavorful plate of food.
Creamy mushrooms
The rich earthy flavour of Portobello mushrooms is bold enough to cut through the richness of cream. Slice and quickly saute a pack of Meadow mushrooms in butter with a clove of crushed garlic. As they brown, add a cup of cream and boil rapidly to reduce the cream until it coats the back of a spoon. Add seasoning and chopped thyme and serve with delicious crispy bacon.
Chicken and Mushroom casserole
This simple chicken and mushroom recipe can be served up anytime you need dinner in a hurry.
Sauces, Soups and Broths
Sauces Mushrooms are a perfect partner for tomatoes and garlic. Delicious when added to a tomato sauce or pasta sauce recipe, where its smooth texture blends seamlessly.
Soup For maximum flavour in your mushroom soup, use both fresh portobello mushrooms and dried shiitake and porcini mushrooms, adding the mushroom soaking liquid into the pot. Finish by grating some dried mushroom over the top. On special occasions and when they're in season, upgrade to truffle shavings.
Broth Smoky shiitake mushrooms are commonly used in Asian broths and soups like Miso soup.
Risottos
You won't beat fungi as the base for a spectacular risotto especially if you combine fresh and dried mushrooms. When risotto rice absorbs the mushroom stock, it creates an umami flavor bomb. Finish this heavenly dish with salty parmesan shavings and fresh herbs.Stews and ragus
Mushrooms add texture and flavour to meaty stews and ragus. Button mushroom should be kept whole and added near the end in casseroles or any dish which is cooked low and slow.
How to cook mushrooms
Mushrooms are a nutritional powerhouse
Mushrooms have been recognised as a superfood for centuries, before we even knew what a superfood was. They are full of natural goodness and provide so many health benefits, we should try to include them in our diet every week, as one of our five a day.
Mushrooms are so good for you, they're low in carbs, low in fat and cholesterol and are considered a heart healthy choice. They are also nutrient dense, and a good source of vitamins and minerals. Eating just 100 grams of mushrooms can provide up to 60% of many essential vitamins and minerals, including B vitamins, vitamin D, copper, phosphorus and potassium. Mushrooms are also one of the richest fresh food sources of selenium which is a powerful antioxidant required to support our immune system and fight infection.Mushrooms are known to act as a prebiotic, fuelling beneficial gut bacteria and improving gut health, digestion, and brain health.
Mushrooms are delicious, versatile and good for your health. With so many wonderful varieties to choose from, it should be easy to incorporate them into your weekly family meals. Pick up a pack of mushrooms when you’re next shopping and enjoy the flavours and health benefits. Find out more about seasonal fruits and vegetables here.